Workouts

Please send us your favorite training sets We will post them for other coaches to integrate in their Power Tower program.  If we can post your name and school or club please let us know. Thanks.

  • Most coaches are using the Power Tower 2 or 3 times a week.
    • Sets include: straight swims, paddles, fins, kicking, and underwater.
    • The buckets can be filled with water, plate weights, gallon milk jugs, waterbottles, dumbbells, or sandbags, depending on your preference.

Recomended sets contributed by Power Tower users

  1. Pat Skehan of Cal State Bakersfield:  Swim 8 X 25, twice per week from mid-September to February first on a 1 1/2 minute interval.  Change weight every 4 weeks.  Chart the time at the beginning and end of each cycle although some swimmers are timed each day. Pat uses bottled water as you would buy from the store in cases.  5 bottles are approximately 2 1/2 pounds.
  2. Jim Woods: 4 X to 15 meters.  When it can be done in 10 seconds add water
  3. Mike Ashmore of Santa Maria Swim Club: Swim 30 x 25 on 1:10. Swim with enough weight in the buckets to approximate 50 meter time and stroke count.
  4. 15 to 25 kicks underwater
  5. Three sets of 6 X 25 at about 80% intensity. 1 swim, 1 fin kick, 1 pull with paddles on 1:15 to 1:30.  Buckets 2/3 full for men, and 1/3 full for women.
  6. Using the lines on the bottom of the pool: swim 3 times to 6 lines, 2 times to 5 lines, and 1 time to 4 lines.
  7. Use a circut of a full bucket, 2/3 full, 1/3 full, no resistance, and with fins.  All swims are fast on :45 and to meters.
  8. Kicks are done underwater or with snokels.
  9. 10 X 25 kick with fins. 10-40 pounds.  This coach uses plate weights.

The following is the amount of force required to raise the buckets.  The pounds of force are good estimates but not scientifically callibrated:

          Ammount of  Water        Force Required
1 Gallon5 #
2 Gallons

6 #

3 Gallons7 #
4 Gallons8 #
5 Gallons10 #
6 Gallons11 #
7 Gallons12 #
8 Gallons13 #
9 Gallons14 #
10 Gallons15 #
11 Gallons16 #
12 Gallons17.5 #
13 Gallons19 #
14 Gallons20 #
15 Gallons21 #
16 Gallons22 #
17 Gallons23 #
18 Gallons24.5 #
19 Gallons26 #
20 Gallons28 #
Get Started